First City CrossFit – CrossFit
Thruster (3.3.3.3.3)
OT 2 min x 10 minutes (5 sets)
3 Thrusters
building to a 3RM
Metcon (AMRAP – Rounds and Reps)
5 min AMRAP
5 Thrusters
10 HSPU
rest 5 minutes
A – 95/65, 10 negatives OR 5 wall walks
RX – 135/95, RX
C – 155/115, Strict
Metcon (AMRAP – Rounds and Reps)
5 min AMRAP
10 Wall Ball
30 Double Unders
A – 16/12, 60 singles
RX – 20/14, RX
C – 30/20, RX
rest 5 minutes
C Males – Because there is no 30# ball at the gym, challenge yourself to a 12′ target.